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SCFit – Fri, Jul 24 Warm-up Warm Up 2:00 Easy Run or MachineThen2 Rounds20m High Knees20m Butt Kicks20m High Skips10 Air Squats10 PVC Pass-Throughs10 PVC Overhead SquatsThen2 Rounds5 PVC Muscle Snatch5 PVC Snatch Balance5 PVC Overhead Squats100m Moderate Run Workout WORKOUT (AMRAP – Rounds & Reps) FREEDOM (RX)“NAUGHTY NANCY”AMRAP 20:00600m Run25 Overhead Squats (135/95)(Score is…

SCFit – Thu, Jul 23 Warm-up Warm Up 2:00 Cardio Choice (Bike or Row Suggested)Then immediately into…3 SETS10 Glute Bridges10 Dead Bugs10 PVC or Empty Bar Good Mornings5 PVC or Empty Bar Deadlifts4 Lateral Up Downs over PVC or BarInto…2 SETS (time depending)5 Deadlifts @ Light Load3 Lateral Burpees Over Bar *Move right into the…

SCFit – Wed, Jul 22 Warm-up Warm Up 2:00 Easy Row (build the last :30)Into…2 ROUNDS (at your station, light)10 Air Squats5 Wall Balls to a target5 Kettlebell Deadlifts5 Kettlebell Sumo Deadlift High Pulls (light)5 Hanging Knee Raises or Kip SwingsInto…1 ROUND (find workout positions)3 Toes to Bar3 Box Jumps at workout height3 Shoulder to…

SCFit – Tue, Jul 21 Warm-up Warm Up 1:30 Cardio ChoiceThen Into…2 SETS8 Hollow Rocks8 PVC Pass Throughs8 PVC Overhead Squats8 PVC Overhead Alt Reverse Lunges25ft Bear CrawlThen Into…1 SET (Time Depending)10 V-Ups (or GHDs)8 Empty Bar Overhead Alt Reverse Lunges:20 HS Kick-Ups, HS Wall Hold or Box Pike Hold Strength/Accessory STRENGTH/SKILL (Checkmark) ON A…

SCFit – Mon, Jul 20 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…2 SETS8 PVC Pass Throughs8 Ring Rows8 Empty Bar Romanian Deadlifts8 Empty Bar Hang Muscle Cleans16 Alt. Elbow Punches w/ BarThen Into…1-2 SETS (Time Depending)5 Hang Power Cleans (Light Weight):10-:20 Top of the Ring Hold or :30 Plank Hold Strength/Accessory STRENGTH/SKILL (Checkmark) ON A 10:00…

SCFit – Sun, Jul 19 Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Air Bike2:00–5:002 Rounds10 Air Squats10 Sit Ups3 reps 3-way Lunge Matrix (each)5:00–7:002 Rounds5 Wall Balls5 GHDs (parallel)20-second Air Calorie Bike (moderate pace) Workout Prep:1 Round5 Wall Balls5 GHD Sit Ups or V-Ups5/4 Calorie Air Bike• Confirm movement standards. Workout I Have People Skills! (AMRAP…

SCFit – Sat, Jul 18 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–4:002:00 Easy Jog2:00 Easy Row4:00–7:003 Rounds5 Hand Release Push Ups10 Russian Kettlebell Swings (light)10 Walking Lunge Steps Workout Prep:With Partner:100m Run Each10 Swings Each5 Push Ups Each5 Goblet Lunges Each100m Row Each• Finalize rep splits before starting.• Practice transitions and communication. Workout I Love Kung…

SCFit – Fri, Jul 17 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Row or Bike2:00–5:002 Rounds10 PVC Pass Throughs10 PVC Muscle Snatches10 Air Squats5 Inchworms + Push Up5:00–10:003 Rounds3 PVC High Hang Power Snatches3 PVC Hang Power Snatches3 PVC Power Snatches2 Burpee Facing PVC3 Kip Swings Workout Prep:2 Sets1 Power Snatch @ Workout Weight2 Bar…

SCFit – Thu, Jul 16 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Jog2:00–5:002 Rounds10 Leg Swings (each)10 Walking Lunges25ft Butt Kicks25ft High Knees5:00–10:003 Rounds30 Single Unders100m Run (easy-moderate pace) Workout Prep:2 Rounds100m Run10 Double Unders• Establish opening workout pace on the 100m. Practice slowly down and picking up the jump immediately. Gymnastics Gymnastics (Skill Development)…

SCFit – Wed, Jul 15 Warm-up Warm Up Movement Prep/Activation:9:00 Flow0:00–2:00 Easy Row2:00–5:002 Rounds10 Deadbugs5 Inchworms5 Dynamic Squat Stretches5 PVC Front Rack Lunges5:00–9:003 Rounds3 Empty Bar Muscle Cleans3 Empty Bar Front Squats100m Moderate Row Workout Prep:1 set100m Row2 Front Squats @ Workout Weight• Remember, the squat clean counts as one front squat. Strength/Accessory Squat Clean…